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Science of Psychology, Cold Exposure, Heat Exposure & Breath-work

Educational Videos, Articles, Documentaries & Testimonials

Educational Videos

Huge Increases of Dopamine & Norepinephrine in Cold Exposure

Wim Hof Method, Influencing the Immune System: Radbound University

Wim Hof Method, Brain over Body: Wayne State University

Wim Hof Method & Auto-Immune Disorders

Wim Hof Method & The Nobel Prize in Physiology & Medicine

Dr. Andrew Huberman: Deliberate Cold Exposure - How to Do it Right

Dr. Rhonda Patrick: Cold-Water Immersion and Cryotherapy: Neuroendocrine and Fat Browning Effects

Dr. Rhonda Patrick: Hormetic Stressors - Health Benefits of Sauna & Cold Exposure

Dr. Craig Heller: Using Temperature for Performance, Brain & Body Health (Huberman Lab Podcast)

Dr. David Geier: The Health Benefits of Cold Exposure



Association between sauna bathing and fatal cardiovascular and all-cause mortality events
Association between sauna bathing and fatal cardiovascular and all-cause mortality events - PubMed (

Ice Bath Therapy for Fire Fighters and Police Officers: Physical and Mental Benefits of Cold Water

Physical and mental benefits of cold water therapy for police officers (

Exercise more effective than medicine to manage mental health

News Article:



The positive effects of combined breathing techniques and cold exposure on perceived stress: a randomised trial

Brain imaging study links increase in positive emotions after cold water immersion to changes in neural connectivity

Impact of cold exposure on life satisfaction and physical composition of soldiers

The science and use of cold exposure for health and performance

Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression

An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis

Motor and sensory nerve conduction are affected differently by ice pack, ice massage, and cold water immersion

Harvard Study:  Humans fight viruses by breathing deeply

Brief structured respiration practices enhance mood and reduce physiological arousal

The Effects of Cold Exposure Training and a Breathing Exercise on the Inflammatory Response in Humans

Breathe Deep, Fire Fighter Nation

The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial

  • Sample size over 3,000

  • Taking a cold shower in the morning has shown to reduce sickness related absence days from work by 29% in healthy adults.


Effects of Cold Water Immersion and Contrast Water Therapy for Recovery From Team Sport: A Systematic Review and Meta-analysis

Human Physiological Responses to Immersion into Water of Different Temperatures

Diaphragmatic Breathing Reduces Exercise-Induced Oxidative Stress

Understanding Acute and Chronic Inflammation

Brain over Body Research, Wayne State University (Article)

Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans

Adapted cold shower as a potential treatment for depression

Hyperventilation as a strategy for improved repeated sprint performance

Men’s Health, The Ice Man (Article)

Voluntarily Influencing the Autonomic Nervous System, Radbound University, 2011

Cold Induced Endocrine Hormones Trigger Fat Cells to Turn Up the Heat

Miles Lukas: Top 5 Ways to Incorporate Breath-work into your Cold Plunge Routine

Immediate impact of yogic breathing on pulsatile cerebrospinal fluid dynamics

A novel Wim Hof psychophysiological training program to reduce stress responses

Can you train for Cold Tolerance?  Raynaud's Association

Documentaries & Long Forum Podcasts

Vice: The Superhuman World of Wim Hof: The Iceman

Huberman Lab: Deliberate Cold Exposure for Health and Performance

Harvard Professor Herbert Benson, Melting Ice by Advanced Meditation

The Yakutian Morning Routine: Ice Bath

DMT Quest Documentary


Winter Swimming: The Nordic Way Towards a Happier & Healthier Life
  - By Susanna Soeberg

  - By Susanna Soeberg

Dopamine Nation: Finding Balance in the Age of Indulgence
  - By Anna Lembke

Man's Search for Meaning:

  -  By Viktor Frankl

Twelve Rules for Life

  -  By Jordan Peterson

Asana, Pranayama, Mudra, Bandha

  - By Satyananda Saraswati

Staring at the Sun

  - By Irvin Yalom

The Wim Hof Method: Activate Your Full Human Potential

  - By Wim Hof

Mastering the Stress Response

  - By Matt Soule

The Cold Therapy Code: Rediscover Your Vitality Through Cold Exposure - The Three Simple Cryotherapy Methods For Reducing Stress, Improving Sleep & Increasing Energy

  - By James Smart

For more information regarding the Wim Hof Method, check out the official website below

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